Blog Archives

3-Day Gut Challenge: Why is gut health so important?

KORE Member Challenge 3-Day Gut Cleanse

Why is Gut Health so Important?

“All Diseases begin in the gut”  -Hippocrates 

After reading two books, multiple research articles, listing to several podcasts, and watching a few videos, I have learned just enough about the gut and the microbiome’s influence on your immune system, nervous system, and hormonal system to recognize this one key fact:

Without a healthy gut, it’s is impossible to have good health, period.

Your gastrointestinal system is host to hundreds of trillions of different bacteria, plus viruses, molds, and fungi.  It is an interesting idea to think that on a genetic level, you are dwarfed by the 5 lbs of microbial residents residing inside you. Yes, you and your gut microbes are in this together.

But not to fear!

You provide a home for these bugs and they provide some key services in return.  The vast majority of the microbes in your body are not harmful, but in fact helping you break down food, extracting nutrient and sending it to the proper places, regulating hunger, acting as the immune surveillance system, and even affecting things like your hormone and insulin levels!

Symptoms related to poor gut health can the obvious ones like bloating and gas, stomach pain, and reflux issues.  There are less obvious  as abdominal pain, bloating after meals, reflux, rashes, flatulence, headaches, fatigue, joint pain, and immune system weakness.

The more severe the status of your gut health the more you start running into issues like Crohn’s, ulcerative colitis, hashimoto’s thyroiditis, multiple sclerosis, arthritis, and fibromyalgia.

But there’s good news!  With a little bit of work, consistency, and time, it is entirely possible torepair your gut and restore the health of your GI system.

Why should you care?  

Here’s a list of possible side effects that come with restoring your GI system:

  • Enhanced mood and memory
  • Stronger Immune system
  • Better digestion
  • Weight loss
  • Reduced symptoms or remission of auto-immune disorders
  • Reduced symptoms of depression
  • Reduced symptoms of anxiety
  • Improved cardiovascular health
  • Improved bone density

So what can you do about it?

Remove / Repair / Restore / Replace

  • Step 1: Work to first remove the problem foods and toxins from your system that could be causing issues.
  • Step 2: Start to repair and heal the gut by reintroducing a clean diet and key nutrients.
  • Step 3: Supplementing with the right probiotics to restore the ideal balance of gut bacteria.
  • Step 4: Replace the negative foods and toxins with better choices.

At KORE Wellness, we think this process is so important that we’ve included the first part of this program, the 3-day cleanse as a part of our regular monthly member challenges

If you want to participate,  Simply click here to join.

For those who want to dive deeper and really get their gut health back on track, we’ll go right from the cleans our comprehensive 6-week Restore your gut program, the cost is $49.

When you click the link for the 3-Day gut cleanse you will have the opportunity to opt-in to this complete 6-week program and really be on your way to solidifying optimal health!

 Simply click here to join.



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February 11, 2019 · 9:37 am

The Right of Passage Challenge: A test of Grit

Ready to test your grit?

The right of passage challenge: From the list of the six rite of passage tests listed below, you will choose five to complete back to back (as prescribed) in whatever order you choose.

The rite of passage challenge was born about 2 years ago after the KORE staff lost a scavenger hunt and the KORE members who won were allowed to decide what workout the KORE trainers would do. The two things they were deciding between were a 90 minute session of Hot yoga or all of the right of passage workouts in one day. 90 minute yoga won out but the idea of all of the rite of passage workouts in one day stuck with me. Let me take a step back and explain the rite of passage workouts.

Each rite of passage challenges are a test of a combination of your abilities in fundamental skills and your strength/ fitness levels. Most of these challenges (5 out of 6) involve kettlebells because that’s our primary tool for strength building at KORE but all of these challenges require that you have good form and a high level of fitness. We wanted these tests to be measuring sticks for our members to use so they could compare where they were to a standard of where they should ultimately want to be.

Generally we present these challenges once a quarter to give everyone an opportunity to see not only where they are, but how they have improved from the last time they did that challenge.

The idea however, for the rite of passage challenge, is to go beyond fundamental skill and fitness and test the five major components of Grit: courage, conscientiousness, follow through, resilience, and excellence. You’ll be developing all of these skills as you train to put yourself to the test on May 5th if you accept this challenge.

The right of passage challenge: From the list of the six rite of passage tests below, you will choose five to complete back to back (as prescribed) in whatever order you choose.

If you choose to sign up for this challenge, we have put together a 12 week training program for you to ensure that you are properly prepared for this challenge. (Click the link below to register)

I want to sign up for this challenge!

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February 4, 2019 · 9:46 am

Fighting back in a big way: Member of the Month Steve Mann’s Story

Fighting back in a big way: Member of the Month Steve Mann’s Story

What Kylie has to say about Steve:

Steven is something special. He is everything that a trainer could want or need in a class setting. He is consistent, he pushes himself everyday, and he encourages everyone around him. When Steven first joined our Rock Steady Boxing (RSB) program for Parkinson’s here at KORE Wellness, he needed help to walk and stand. He had trouble bending over without losing his balance. Now Steve can sit and stand without help AND pick a medicine ball off the ground with confidence! Steve’s overall outlook is much more upbeat and happy since he’s been a part of the RSB family.

My favorite accomplishment is definitely the day that Steve showed me he could sit and stand on his own. I offered my hand to help him up, he looked at me and said “I can do it” then proceeded to knock out 5 sit to stands in a row! As a trainer, those are the moment that mean the most as we witness how empowered our clients are to be able to regain the ability to do the “little things”. Afterall, little things seem little until you can no longer do them! I’m incredibly proud of Steve’s accomplishments so far and can’t wait to see all of the ways that he continues to fight back against Parkinson’s Disease!

What Steve has to say about his journey so far:

How did you originally hear about us?

I did an internet search for Parkinson’s classes

What prompted you to seek us out once you discovered us?

I saw the reviews of KORE Wellness online and my wife called and got me scheduled for an evaluation. I was excited and wanted to get started a soon as possible.

What was your initial goal when you signed up for the Rock Steady Boxing Program?

To regain flexibility and balance

What was holding you back from achieving this goal before you joined?

Proper exercise equipment and the progressive symptoms of Parkinson’s Disease

How has this goal changed since you joined KORE Wellness?

Once if found the benefits of this program and started noticing the results, I want to turn back the clock on Parkinson’s Disease as much as I possibly can.

Now that you’re working on / have achieved this goal, has your view of yourself changed?

Yes, I can see what is possible if I do the proper exercise and continue to work at it.

How do you feel about your future health?

I am realistically optimistic!

What have you liked best about working with us?

The RSB program at KORE Wellness has put me in a position where I can improve myself and I’ve taken full advantage of it.

What would you say to someone who is struggling with the same goals?

Go seek out KORE Wellness and if you have Parkinson’s Disease check out the Rock Steady Boxing program

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January 28, 2019 · 9:30 am

Blog: Take a pause

Written by Elise Matthews

I just recently watched the movie Green Book. Set in the Deep South in the 1960s, the movie tells the true story of an African-American classical and jazz pianist on tour and an Italian-American bouncer who served as his driver and bodyguard. The film is named after The Negro Motorist Green Book, a guidebook for African-American travelers written to help them find motels and restaurants that would accept them. This movie brings a lot of awareness to how difficult it was for non-white Americans to even be able to travel to another city before the civil rights movement, especially in the deep south. This is something we don’t even pause to think about in today’s world!

My challenge to you today: Whether you have a today off or not, it’s worth taking a second to pause and reflect on what exactly you have to be thankful for as it relates to the Martin Luther King Jr observed Holiday. For me, this holiday goes far beyond the man himself, into the Civil rights movement and the cascade of opportunities available for Americans today. Personally, I can say that my life as it is, would not exist without all the men and women who fought so hard for equal rights. A movie like Green Book, makes it extremely clear to me that I have so much to be thankful for.

As you go through your day today, you might find it an interesting exercise to think about what would be missing from your life if the civil rights movement had not happened. What do you have to be thankful for?

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January 21, 2019 · 9:20 am

January Challenge:  Find your Focus

Written by Elise Matthews

tilt shift lens photography of person holding magnifying glass

Photo by fotografierende on

The new year gives us all an opportunity to wipe the slate clean and reset our focus for the next 12 months.  A lot of you are probably thinking in terms of a resolution. Like I wrote last week, resolutions are too finite and restrictive. Instead think of creating a way to improve upon some aspect of of your life in a way that is adaptable to what 2019 throws your way.  

With that being said, here’s your challenge for the month:


Step 1:  Take some time to think about what you want to focus on this year, this should be a focus to make a significant impact on one aspect of your life that you are particularly passionate about improving.  (We’re cleaning off the wall in the hall for you to write that focus down as soon as you figure it out!)


Tips for this:  

  • Your focus should be a broad category that allows you multiple areas of focus to attack from, this will keep things from getting boring and also allow you to make decisions about what you want to implement as other things in your life evolve / change.
  • Just because your focus is on one area of your life, say service for example, it doesn’t mean that you aren’t keeping a well rounded wellness approach.  Afterall, you can’t be of service to others if you’re health is poor.


Step 2: From that area of focus, create a short list of 8-10 things that you could improve in order to make a significant impact on that area of focus.


Tips for this:

  • These are more specific than your focus but still broad in the sense that this is a list of general ideas you can pull from for inspiration to create your action items each month.
  • Achieving these things on this list should help in some way to improve your area of focus.


Step 3: From that list, brainstorm one or two things you’d like to start with in order to make positive progress in January.  


Tips for this:

  • These should be measurable, make sure that you have clear way to know that you’ve achieved these actions by the end of January.
  • These can be steps to make one of the items on your list easier to accomplish.
  • These can be steps to start to achieve one of the items on your list.


Need some help?  Here’s my plan:


This year my focus is on creating a positive impact on our Family’s financial freedom.  From there I’ve created some areas where I can address my focus on our financial health over the year:


  • Consistent tracking of finances
  • Find areas to reduce wasteful spending
  • More realistic budgeting
  • Create accountability strategy for sticking to budget
  • Reduce debts owed by 10,000K
  • Maintain a zero credit card balance
  • Create and implement a plan to build Savings account back to 7 x monthly expenses
  • Use extra income from reduction of wasteful spending to increase amount of monthly investments.


From this list I can create an action plan to implement pieces of this plan, for example:

In January my plan is to focus on implementing the following:

  1. Create a 3 week cycle 6 dinner-plan to make our food spending budget as efficient as possible
  2. FINALLY get all of the family expenses into the same spreadsheet and block time for weekly expense tracking


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January 7, 2019 · 9:33 am

Make an impact in 2019

With the end of 2018 comes a lot of pressure to create resolutions that will help us improve some aspect of our life in the upcoming year. The statistics of success with resolutions are pretty grim which begs the question, what if we tried a different approach to this resolution thing?

I don’t love the idea of making a resolution for two reasons:

  1. The effort towards achieving the resolution seems to peter out in a span of a couple of weeks, leaving yet another year of broken resolutions.
  2. If you actually achieve the resolution and then flounder from there because you’ve hit your goal giving your subconscious free range to take a pass on growth for the remainder of the year.

What if we broadened our focus from specific goals? What if instead, we focused on an area of impact for the year? This has been my approach for the last several years, I love that committing to making an impact is a much more malleable focus that can expand and morph as you continue through the year.

Three years ago my impact focus was on being less wasteful. That goal started with reducing the amount of food that was wasted in our household but later morphed into being less wasteful in my spending habits and taking time to do a needs/wants analysis before I made purchases.

Two years ago my impact focus was on work / life balance. That year lead to me not working after 5 pm, planning, and cooking 95% of our family meals, making time to walk the boys to/from school (almost every day).

This past year my impact focus was on my minimizing our family’s footprint. This year we reduced our use of plastic bags by getting rid of ziplock bags, not using saran wrap, and only buying water bottles for emergencies. I started commuting back and forth work either on bicycle and reduced my average driving to a 6 miles per week. We stored and brought all of our recyclables to a recycling center instead of throwing them away (The town where we lived in MS doesn’t offer recycling) We started looking for lightly used items on amazon facebook marketplace instead of immediately buying something new.

The cool thing about creating a focus around making an impact is that it allowed for a broad range of positive results in my overall wellness. Through minimizing my family’s footprint, a focus on environmental wellness permeated into physical wellness and financial wellness and made positive changes in those areas as well.

How do you do it?

Take some time to figure out where you would like to make a personal commitment to positively impact one aspect of your life. From there you create a phrase like:

Through 2019 I will make an effort daily to make a positive impact on _______, then you say it to yourself.

A lot.

Every morning with my meditation I run through this statement, every night as I close my eyes to go to sleep, I run through this statement. The repetition forces the impact focus to the front of my subconscious and the ideas/ inspiration have all come from there. I just have to take the ideas and go forward from there. The cool thing? We STILL don’t have any food waste, I still do a want/need analysis before making purchases, we still walk the boys to school most days, we still don’t buy/use plastic water bottles, etc! The changes have stuck!

Need some ideas about areas to make an impact?

I’ve provided the 8 aspects of wellness below that might help you as you create your focus.

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December 31, 2018 · 9:48 am

A Kaizen approach to overall wellness -Member of the Month -Eme C’s Story.


A Kaizen approach to overall wellness -Member of the Month -Eme C’s Story.

Written By Elise Matthews.

Wiki describes Kaizen as the following: The Japanese word kaizen means “change for better”, with inherent meaning of either “continuous” or “philosophy”.  The word refers to any improvement, one-time or continuous, large or small, but in English is typically applied to measures for implementing continuous improvement.

Eme is one of those people who truly always has a smile on her face.  No matter the challenge, she is up for it and even if her smile turns into a grimace from the effort of the challenge, she is possibly one of the most positive people I have ever had the pleasure of working with.  

Eme has been a member at KORE  since December of 2015 starting with classes and then transitioning to personal training along the journey.  Eme, started her journey here at KORE as a supplement to improve her running training and trying to make sure that hip pain that seemed to increase as her miles increased didn’t turn from a minor issue into a major issue.  One of her main reasons for joining KORE was that she knew in order to get stronger, she was going to need some accountability to stick with it.

A perfect example: This past friday, as can be seen in the picture above, Eme not only made it to her workout on time, but in glasses (she normally wears contacts) and borrowed exercise shorts as she spent the night house sitting and realized she had forgotten to pack what she needed for her morning workout.  This transition from needing accountability to showing up for a training session in “borrowed” shorts is the exact reason why Eme has been voted the last member of the month of 2018.

Over the last 3 years, Eme has made great strides all across the wellness spectrum, she’s more fit, she’s stronger, her eating habits have improved significantly, she’s less stressed, she’s more regular with her sleep routine, and she bikes to work most days!  She just went out and crushed a trail race at Harbison having done NO running training, only her strength training program! All of this has been done not in grand gestures and big effort, but by making very small steps and figuring out ways to make the small changes part of her life in the long run.  For Eme, her ability to stick with the small changes has made all of the difference and we couldn’t be more proud of her success!


What Eme has to say about her journey to Member of the Month:



  • What is one “exercise myth” that you now know to be false?


This idea of waiting for a feeling (as in,  waiting to feel like I want to go to the gym, eat nutritious food, get enough sleep) rather than creating the feeling by taking action and doing those things. Some days I don’t feel like getting up early and going to the gym, but I do it anyway knowing that 100% of the time I feel stronger, more energized, and accomplished for taking the action.


  • How do you organize your time to make your health a priority?


I go to the gym first thing in the morning so the whirlwind of everyday life doesn’t distract me from my health priorities.

On Sundays I plan our weekly menu, Emile grocery shops, and we prep as much as we can for the week. I try to make my food choices ahead of time rather than at the end of the work day when I’m tired, more likely to be hangry. I also like to throw in a fun menu surprise on Wednesday — a cocktail or sweet treat– to contribute to my family’s overall joie de vivre.  

My other big life organization change has been selling my car and buying an electric bike (thanks Emile!) as my primary form of transportation. I bike to the gym and work and it’s a gentle yet active way to feel connected to my body after a work day of mostly sitting in front of a computer.


  • What has been your secret to getting to where you are now?


Keep showing up even when I don’t feel like it.


  • What is the most important thing that you can do now that you couldn’t do a year ago?


Going to the gym and riding my bike are mostly unconscious habits that I just do. Last year I was struggling to get consistency with my gym practice. After months of putting effort into consciously showing up even when I didn’t feel like it, now my body is more-or-less in auto-pilot mode.  To be clear, I still need nudges in the right direction, but I’ve organized my life as much as I can to make healthy decision more automatic.



  • How do your push through your worst or busiest times?


I think about the consequences of NOT making my workout. Although in my busiest times it’s easiest to skip my workout to get more rest or catch up on work, my experience is that staying physically active helps me manage my stress, have a clearer, more focused mind, and helps me start my day feeling accomplished — it’s a nice cascade of effects once I make the decision to push through!


  • What motivates you to get to KORE every week?


The joy of feeling connected to my body and mind and feeling strong. It’s a privilege that I try not to take for granted.


  • What would you consider the habit that has helped you most in achieving your goals?


Just keep showing up!


  • What is the BEST thing about KORE?


Knowing that there’s a team looking out for me and inspiring, challenging, encouraging, and supporting me as I continue on my wellness journey!

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December 24, 2018 · 9:30 am